Tag: O’Riley

Taking the Kettle Bells Up the Ladder

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15 posted at Cannonball to climb the ladder with their Kettle Bells

It was supposed to go like this:

Warmup

Long mosey to lower parking lot LEAVE BELLS

(Mod slow mosey the short route)

SSH

Moracan NIght Clubs

Hillbillys

Freddie Mercurys

The Merkin

Windmills

Bears and Bells back to the top lot

 

The Thing 4 corner ladder

Corner 1:

Big Boy transfers / twist 10, 20, 30, 20, 10

Curls 10

Tricep ext 10

Corner 2:

KB Swings 10

KB Bench press 10

KB Squat Thrust 5, 10, 15, 10, 5

Corner 3:

Bent over rows 10 each arm

Overhead press 10

Figure 8 10 single pass

Corner 4:

Straight up rows 10

KB pass (partner) 10

Hand on Bell merkin 10

But we had to mod the reps because time was not on our side!

However there was a great push from all men and lots of encouraging words were being spread.

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Destroyed Chest and Triceps plus 2 miles

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Warm Up

5 – burpees OYO
10 – Windmills IC
15 – Cherry Pickers IC
20 – Imperial Walkers IC

Run to half wal for 10 – Muscle Ups

The Thing

Mosey behind the school follow the berm
To a hill at the bottom there is a hidden trail
We started at the top with
10 merkins run the trail to the benches and do 10 dips then run back up the hill. All don IC single count on down.

Increase by 10 reps each time 10,20,40,50

At 10, 20, 30 reps when we got back to the hill we bear crawled up

At 40 reps we split it up 20 single count Merkins then flip over for 20 LBC IC then 20 more single count Merkins, ran down the trail to the benches 20 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 20 single count Dips. Run back to the hill then we NURed up the hill

Relfected a little bit on how awesome God is while we stared at the amazing sunrise.

At 50 we split it up 25 single count Merkins then flip over for 25 LBC IC then 20 more single count Merkins, ran down the trail to the benches 25 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 25 single count Dips. Run back to the hill then we ran up the hill.

We walked for 200 yards and we did announcements and prayers while everyone catched their breath. Half way back we did ran back to COT.

Prayers
Patience, wisdom, knowledge and to be the light in this world.

Thanks for the opportunity to lead the leaders.

If you have not Q’ed at this AO you need to make the trip this site has alot to offer.

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Papers Of Pain

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For the second Q this week I actually suckered 15 more PAX to come out to one of my workouts.  No really I feel extremely blessed that 15 HIM actually decided to crawl out of the fart sack and post.  My Twitter advertisement for the BOARD OF PAIN and a challenge to see how far you can get in it certainly had a factor to play in the strong showing.

After my usual goofy disclaimer and a short mosey around the parking lot (trying to keep the running to a minimum due to an annoying heel spur that does not seem to want to go away) we went to COP: SSHx20/Windmillx10/Nancy Kerrigan’s X10(each leg fwd and reverse)/Produce Pickersx10/Reach To Sky-Touch Toes-Down Dog-Honeymooner-reverse sequence.

MAIN EVENT

I did not have a board so I printed out the exercises on 7 sheets of paper and taped them to a store window for all to see.

100 Burpees/150 Calf Raises/100 Ski Abs/100 Merkins/100 Squats/200 LBC’s/100 CDD’s/100 Russian Hammers/100 Makhtar D’iayes/100 JumpSquats/100 Mountain Climbers/200 Shoulder Raises/100 Mary Cathrines/100 Hello Dollies/100 Wide Arm Merkins/100 Squat Jacks/100 Nipplers/100 Burpees

After a good 35  minutes of this Jedi got the furthest through the papers by getting to Shoulder Raises, great job!  I myself improved from CDD’s my first time on the board to Makhtar’s this time out. 

Prayers for all sick and injured Pax out there and people battling cancer.  Q source is heating up and read the Muggo! Till next time, peace.

 

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Rain And Pain

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So I pull up on a rainy, mild January morning at the PoopDeck and find all the Pax waiting for me under the storefront’s awning to avoid getting wet, but unfortunately for all involved, we got very wet.  Since we had an FNG I made a longer than usual disclaimer and then we did a quick mosey around the main parking lot and went back under the comfy confines of the storefront awning for a Wall Of Pain(instead of a Circle Of Pain).

SSHx30/Cotton Pickersx10/Abe Vigoda Windmillsx10

Since we were by a wall I decided to take advantage of it by doing Donkey Kick Off’s-5 Donkey Kicks/5 second BTTW-10 Donkey Kicks/10 second BTTW-15 Donkey Kicks/15 second BTTW

I then whipped out the famous F3 Deck Of Doom where we did 3 rounds of excercises with each Pax picking a card. There seemed to be a ton of Ab excercises.  So I started getting bored of the deck and called an Omaha to do a DORA.

50 Merkins/100 LBC’s/150 Wall sit overhead claps/200 oblique crunches while each partner ran out to the light post(starting to get wet).

Grand Finale 

I made a disclaimer that the PAX might hate me but I made the call anyway.  We went out to the middle of the parking lot and we did a Wave of Burpees(Pax holds plank while each member does 1-10 burpees in a ladder).  We only made it to 6 burpees as we ran out of time.  During the Burpee Wave it downpoured on us so the FNG got a good taste of what F3 is all about.

Prayers to Davinci for all the struggles he and his family are going through, prayers for healing of stage four cancer and for depression and suicide of a young man who had his whole life ahead of him.

Welcome FNG O’Riley!  Hopefully the rain and pain does not scare him away from posting again.  Till next time, peace!

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